Kalori Yodzichepetsa ndi Chophimba Chakudya Chapafupi Chophimba Chophimba

Zakudya Zofunikira (potumikira)

Malori - 248

Mafuta - 5g

Carbs - 23g

Mapuloteni - 27g

Nthawi Yonse Mphindi 10
Konzani mphindi 10 , Cook 0 min
Utumiki 1

Kaya mukuyang'ana kuti mutenge kulemera kwake kwa mwana kapena ngati mumangokhalira kudya chakudya chopatsa thanzi, chophimba ichi, chogwedeza cha tuna chikuyenera kusangalatsa. Amayamba ndi saladi ya mafuta ochepa komanso ochepa kwambiri omwe amachititsa kuti azikhala ndi zakudya zambiri.

Zosakaniza

• 1 (6-inch) kugulira tirigu kwathunthu kapena kutsekemera (onani gawo ili m'munsi pa kusankha mthunzi kapena tortilla)
• 3 ounces nsomba zam'chitini zowonongeka
• 1/2 stalk udzu winawake, utoto
• 1/4 tsabola wofiira kapena wokwanira kuti apunike supuni 2
• 1/4 chikho chosaphatikizika, plain Greek yogurt
• 1/4 chikho cha masamba a sipinachi atsopano, kutsukidwa, kuthiridwa ndi kutsuka

Kukonzekera

1. Sungani madzi ku nsomba zam'chitini zam'nyumba zitatu ndipo mutumizeni ku mbale yamkati.
2. Dulani 1/2 nthiti ya udzu winawake ndi 1/4 wofiira belu tsabola mu mphika wabwino, ndi kuwonjezera ku mbale ndi tuna.
3. Onjezerani 1/4 chikho cha nonfat, chigriki cha Greek yogurt ku mbale ndi tuna, celery, ndi tsabola wofiira.
4. Ikani mkaka wonse wa tirigu wa 6-inch kapena kupalasa pamtunda woyera.
5. Penyani, ganizirani za kugawanika kwanu mu mapiritsi atatu. Ikani 1/4 sipinachi sipinachi pakati pa chidutswa chapakati, pewani m'mphepete.

1. Tengerani chisakanizo cha tuna-saladi pamwamba pa sipinachi.
2. Kuti mupange chophimba, pindani pansi pamtunda wa pafupi inchi imodzi. Pindani kumanzere kumanzere, mutsogolere m'mphepete mwabwino. Kenaka pitirizani kuchokapo mpaka mutadzaza. Mwinanso mungathe kupukuta pepala lonse kuchokera kumbali imodzi ndikusiya malekezero otseguka.

Malangizo pa Kusankha Manga Yanu kapena Tortilla

Sikuti zonsezi zimapangidwa mofanana. Onetsetsani uthenga wathanzi kumbuyo kwa phukusi. Malinga ndi kukula kwa kukulunga kapena kuwonjezera, zimakhala zochokera ku ma calories 80 kufika pa 200. Yesani ndi kumangirira kwinakwake pakati, makilogalamu pafupifupi 100 kapena zina.

Zosamalidwa Zathanzi pa Manga Yanu

Zipatso ndi zoweta nthawi zonse zimakhala zokongola kwambiri ndi kudulidwa kwa tuna, koma mukhoza kuyang'ana kudzera mwazomwe mungapange ngati mukufuna zakudya zopatsa thanzi. Nthawi zambiri ndimapanga zokometsera zanga, komanso ndapeza njira zowonjezera zowonjezera mafuta, monga zithumba kapena hummus chips.